Open Water swimming is often a challenge for anyone doing a triathlon. Add in insulin pumps, fear of low blood sugars, and the stakes get even higher. Recently a TeamWILD athlete, Ellen, was preparing for her first Olympic distance triathlon and she asked a few questions. Both of TeamWILD’s triathlon Coaches, Michael Kelly and Jarrod Fritsch answered along with several TeamWILD diabetic athletes.
Open Water Swim at a Triathlon Looks Like a Washing Machine at Sunrise
Check out Ellen’s questions and the insightful answers from the TeamWILD community.
Hi Mari and TeamWILD,
Do you have any advice on open water swimming? The whitecaps on Lake Michigan are pretty scary! Plus, I can’t see the stripe on the ground to swim in a straight line! I’m pretty nervous for the swimming leg of my triathlon, which will be the Chicago Triathlon at the end of August.
Thanks again for being here for all of us.
Ellen S, type 1 diabetes, wears Medtronic insulin pump and CGM, age 51
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Hi Ellen,
Coach Jarrod here.
The topic of open water swimming is one of those areas of concern for many a triathlete, so you are not alone. There are many other triathletes that feel exactly the same way.
The best way to prepare for an open water swim is to practice, and practice lots in open water. If possible practice as much as you can in the body of water where the race is going to be held. If this is not possible practice as much as you can in open water that is similar to that of the race. It is also a great idea to practice open water swimming with a group, as this may take away some of the anxiety knowing that there are others close by and also give you a feeling of what it is like to swim in a pack (like that of a race).
For some , and I am not sure if this applies to you, it is simply not possible to get to open water before the race. There are ways to simulate open water swim races in the pool.
Firstly you can organize a group of people to swim with. Choose a lane of the pool – have 2 swimming in front, you swimming behind and 2 swimming behind you. You can increase this and have a person swimming either side of you.
Secondly, you can swim up the pool with your eyes closed and only open them to look up every 10 or so strokes. In open water there is no line on the bottom to follow so you have to rely on your ability to swim a straight line. Opening your eyes every 10 stokes will enable you to site the buoy or landmark.
Thirdly, you can swim up and down a lane and have someone on the side of the pool throw things into your lane, so that you get used to obstacles. Whilst this may seem strange, it works very well. Things that you can throw are kickboards, flippers, pull buoys, goggles, balls, etc (just up to your imagination). You don’t want them throwing it directly at you, just in front of you (we don’t want to cause any injuries!).
Here’s a fun video demonstrating people throwing things at you!
The key on race day is to stay relaxed and as calm as possible. Now I understand that this may not be the easiest thing to do. The best way if you start to feel that anxiety creeping up is to take some big deep breaths and focus on something that makes you happy (finishing the swim could be one!!!). Also remember that there are people around you so you are never alone, no matter how much you might feel alone.
Just take each stroke at a time and just like in the movie Nemo – “just keep swimming, just keep swimming”
Another key on race day is to pace yourself. Just find a relaxed, consistent pace and stick with it. It is also a great idea to start the swim at the edge of the main pack – that way you avoid all of the congestion that occurs at the start of the swim and you can get into a nice smooth rhythm without having to battle people swimming over the top of you.
Lastly, remember that the swim is the smallest component of the triathlon, so it will pass and you will be finished much quicker than you think. So have fun and remember to enjoy the race.
Wishing you all the best for your race.
Cheers,
Jarrod, Olympic and Sprint Distance TeamWILD Triathlon Coach
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Dear Ellen,
The most important thing is to get as much practice as you can.
If you’re looking for basic open water racing tips, this is good article from Active.com, with one exception - I don’t ever advocate going out hard.
Other tips I always tell my athletes:
• Start out relaxed. You’ve got a long way to swim and there’s no use going anaerobic right from the start.
• Start wide to control contact. If you’re on the outside, you can always choose to go a little wider to avoid unwanted contact. If you’re in the middle of the pack, you may have nowhere to go. If you gently work your way towards the buoy line, you don’t end up swimming much further at all. If it’s 400yds to the first buoy and you start 50yds wide (that’s a long way!) you’d only swim an extra 3 yards.
• Sight wide on the turns to avoid the inevitable pile up at the turn. Everyone slows down to look for the next buoy and it creates a traffic jam right around the buoy. If you sight about 10 yards wide of the buoy, that’s where you’ll swim and you’ll find uncluttered water there. Once you get there, keep turning until you can see other swimmers when you breathe, then just sight down the line of swimmers and keep going. The next buoy may be pretty far away but as long as you’re with the majority of the other swimmers you’ll be good to go (see law of averages below).
• Use the law of averages to help you sight. Lifting your head to sight can be tiring - every time you lift your head, your hips drop and drag your feet through the water like an anchor. If you lift, make the movement as small as possible. Instead, swim in the neighborhood of (but not in the middle of) the majority of the swimmers. After the first turn, I will have moved closer to the buoy line, and as long as there are a least a couple of swimmers to my left and my right, I can be pretty sure I’m swimming a good line and I don’t have to sight as often.
I have confidence that you can do this Ellen! GO WILD!
Coach Michael, TeamWILD 70.3 Triathlon Coach
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Dear Ellen,
The Chicago tri is right near the shore… You could probably stand in some parts of where the swim is. It is pretty calm overall. There are usually a lot of people… That may be a problem. I usually breathe towards the left so I can view the buoys to check my progress and stay on course. No white caps in the area where the swim is.
Good luck!
Jen, TeamWILD Athlete and Ironman Finisher
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Dear Ellen,
I live in Chicago and swim in Lake Michigan often. We don’t have many white caps unless there’s a riptide current alerts. We usually swim inside the breaker walls where the water is calm. However, on not so calm water days, it’s important that you stay calm during your swim. I personally like to ride the wave and try not to barrel through it. To swim straight, I pick a point and site off of it. I try to keep the site between my arms as I look up—swim wide.
Lorrie, TeamWILD Athlete and Member of 2011 TeamWILD Ironman Team
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Hi Ellen,
Best wishes for a successful open water swim! Be prepared with clear and tinted goggles. If it’s sunny the tinted will make it easier to look into the sun; if it is cloudy, use clear. I swim with my contacts in - I wouldn’t see the markers without them, but some use goggles containing their prescription. Most of all, relax, and be aware of things that you might not expect: the markers will look different (smaller, less obvious) in the water than when you stand on the bank and look at them; it’s likely you’ll get bumped, you might get hit in the head, it’s usually not intentional but it can be a shock when it happens; you might turn your head to take a breath and get water instead, spit it out, relax, and try again. You might not see a person in front of you until you touch their feet, it’s okay, it may happen to you as well, just swim to the clear side.
WILDly,
Karen R., TeamWILD Athlete and high school competitive swimmer
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Dear Ellen,
You probably won’t have white caps…like the others mentioned…but you could get choppy water. This is where remaining calm helps! I had my first ocean swim this year and the advice given to me was this:
-If swimming parallel to the shore breath on the side opposite of the waves/chop.
-Its all about timing of your stroke so you don’t get a mouthful of water while you breath. Kinda like reaching over the wave. Not sure if that makes sense at all. But if you live in Chicago..get out there and practice! If you don’t…get in that water as soon as you arrive and tackle that demon before race day! You will be so thankful!! Even if it’s only for 15 min. And if you can, practice at the same time your wave starts on race day. I know water conditions can change at the drop of a hat, but you could have the same conditions too.:)
-Don’t ever hesitate to hang on to a kayak or paddle board. Those lifeguards are there for you and want you to be safe.
-Don’t hesitate to float on your back to get your bearings!
Good Luck Ellen! You’ll do great.
Nancy, TeamWILD Athlete and Multisport Triathlon Coach
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Dear Ellen,
Such awesome advice! The biggest thing I try to do is just relax and breathe. If anything I find focusing on my breathing to help when the conditions aren’t perfect. I’d give you advice on sighting but I’m known to swim into buoys- literally.
Have a great race, and we can’t wait to hear how you rocked it!
Alex, TeamWILD Athlete and Kona Ironman Finisher
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Dear Ellen,
Keep your head down, stay long and stay calm. The reaction most people have is to fight the water. Do the opposite, go with it slow down and hold a “needle” like body to torpedo through it.
Celeste St.Pierre, Total Immersion Master Coach
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Thanks to all of you! Hopefully the water will be a little more calm in the morning of the tri than it was last Thursday afternoon.
Your advice will definitely help me though…especially the sighting tips.
Thanks again, WILD friends!
Ellen S.
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And after the race, here’s what Ellen had to say:
Hi TeamWILD Athletes and Supporters,
I wanted to let you know how your open water swim helped me in my triathlon yesterday. I completed the swim in just over 36 minutes…slower than I had wanted, but a success anyway. Despite high glucose readings before I got in the water (274; I took one last mini bolus) and still having problems with swimming in a straight line (I could hear my husband yelling my name about 4-5 x and would double check my position. Most times I was headed out past the rowboats…one time I was perpendicular to the other swimmers!), but your advice about remaining calm and just to keep pressing on helped me.
Thank you for your encouraging and helpful words. When I replugged into my pump before getting on my bike, my BS was 366. Yikes. I gave myself 3 mini boluses during the bike ride, but was still above 220 by the time my run started. With no energy to run, I walked most of it. 
Overall, I may not have had a pretty race, and definitely not a competitive one, but still I am glad I was there. I learned some things and look forward to the next time I can do better. One thing I will not do, is to set a temporary lower basal rate on the morning of the race. I think I needed the extra insulin.
Ellen S.
NOTE: By participating in TeamWILD programs, you will learn about the ins and outs of setting temp basals for endurance exercise. Each athlete is different, and we will help you discover what works for you, just as Ellen is learning what works for her!
